Among all gym machines, rowing machines are considered the safest machine that leads us a good way to train. All cardio workout benefits can be gained without any risk of injury associated with other types of fitness equipment. Your workouts can be even more effective if you use the rowing machines mentioned in this article, “Best Rowing Machines For 2021.” Unfortunately, many users don’t get the most out of their rowing machines simply because they don’t change their workouts. Below I have listed several types of exercises that you can incorporate into your workout.
Steady rowing is an easy workout with about 18-24 strokes per second (also called scoring). It is good for a comfortable workout if you are a beginner. It can also be used as a slow speed warm-up workout before a vigorous session. However, it’s worth mentioning that it is not as good for fitness and weight loss.
Interval training involves rowing for a set time (usually a minute or two) at a higher running speed, such as 30, and then rowing for the same interval at a slower speed, such as 20. Studies have shown that alternating between low and high intensity burns more calories than regular continuous training at the same time. This type of workout allows you to train harder as you recover during very low-intensity intervals and prepare for the next high-intensity interval. It also keeps your heart rate in the fat-burning zone longer.
To get an interval set that simulates the demands of a race. This technique is referred to by the competitive rowing elite to develop physical and mental endurance. It is hard work and should be done slowly to avoid injury. To perform this technique, you can start by setting a stopwatch and rowing until you think you can’t row anymore. Then, you can calculate your time and repeat in individual workouts. Then try to include five minutes every fourth high resistance session.
Time trial workouts is another excellent exercise you can do with rowing machines. It records your progress over time. Over 2,000 meters are completed. Set your own time for a specific time slot once a week. Row hard for the first half and then try to maintain the same race pace for the next half. Alternatively, row for a predetermined time at your maximum speed and record the distance traveled at the end. It is usually done for a few minutes.
Heart Rate Programs
Heart Rate Programs are excellent and beneficial to lose weight and improve cardiovascular health. Most rowing machines have preset heart rate programs. You connect to the console through an ear clip or even a heart rate monitoring belt and adjust your speed. Keep your heart rate within the limits you choose (or change the resistance so you can work harder). Great for fast building or weight loss in fitness. Adding variations to your workout can help you get the best results in rowing and keep you interested.